Bacteria lives in each and every one of our digestive tracts. There is no getting around it—in fact, you wouldn’t want to! These types of bacterial strains are beneficial to your health and provide a wide range of support to our bodies natural processes. Probiotics are bacteria that you can add to the already existing flora in your gut. A breakdown of the word probiotic lets you know just why you need them: ‘pro’ meaning for or before and ‘bios’ meaning life. Probiotics are essentially life promoting; without them, your health can suffer.

Benefits of Probiotics

The good bacteria living in your gut helps to control and displaces the bad strains, therefore influencing your digestive health and metabolism. Additionally, because the majority of your immune system is controlled by the flora in your gut, probiotics also help to promote overall health and well-being. Illness, food allergies, poor diet and overuse of antibiotics can deplete the natural levels of bacteria in your gut [1]. This can increase your risk of developing digestive problems, as well as other serious health conditions. An unhealthy gut triggers inflammation, and if this spreads through the body, your health could be in jeopardy.

The addition of probiotics to your diet will provide the following benefits:

synthesizes B vitamins and vitamin K

enhances digestion and nutrient absorption

prevents the growth of bad bacteria and pathogens

produces cytokines (cell signaling molecules)

produces coagulation and growth factors

helps to regulate blood flow

produces short-chain fatty acids and polyamines

Natural Sources

As stated, your natural stores of bacteria can become depleted and the best way to replace them is through probiotics. A number of foods available supply generous helpings of different beneficial bacterial strains and you can also take supplemental pills every day [2]. Unlike most supplements, there is no real difference between the natural source and the supplemental capsules. You will see the same health benefits from food consumption and taking a daily pill.

Probiotic Foods

Yogurt – natural and organic yogurt contains live and active cultures that will benefit your gut. Be careful to avoid yogurts with high sugar content because pathogenic bacteria thrive on sugar.

Olives – Throw some in a salad or just eat as a snack. Olives in brine contain large numbers of probiotics. The brine allows the bacteria to thrive.

Probiotic Supplements

If these foods are difficult to come by, you don’t like them or perhaps you have food allergies and have to follow a strict diet, there is no need to fret. Probiotic supplements can be found in every health food store, but not all probiotics are alike. You want to look for a supplement containing active cultures in the billions that include a minimum of 11 different strains and an effective prebiotic that assists in maintaining the vitality and growth of those strains. Always choose a reputable brand and be sure to store it in cool, dry location.

Don’t Forget Prebiotics

As we mentioned above, prebiotics are crucial for keeping probiotics alive. To get the most benefit from your probiotic foods or supplements, you should plan to include prebiotic sources in your diet, too [4]. While your body is not able to digest prebiotics, probiotics love them and will thrive in their presence. Prebiotics include inulin, polydextrose, and polyols but you will be more familiar with the foods they are in:

Barley, oats, quinoa, wheat, and rye

Onions, garlic, leeks, artichokes, and yams

Bananas and berries

Honey and agave

Beans

Final Considerations

Probiotics can improve your current digestive situation, as well as prevent any serious conditions that can occur as a result of poor diet. Not only does your digestion system get an overhaul but your immune system gets the additional support it needs to keep you healthy and ready to fight any illness. When you throw in the fact that probiotics help alleviate inflammation and all its associated problems and pains, there is little room for argument against them [3]. Through supplements, foods with probiotics or both, the essential takeaway fact is the same; bacteria fight bacteria, so make sure you have more of the good ones!

References

Beck, Julie. “Taking Antibiotics Can Change the Gut Microbiome for Up to a Year.” The Atlantic, Atlantic Media Company, 16 Nov. 2015, www.theatlantic.com/health/archive/2015/11/taking-antibiotics-can-change-the-gut-microbiome-for-up-to-a-year/415875/.

Hibberd, Patricia. “Probiotics: In Depth.” National Center for Complementary and Integrative Health, U.S. Department of Health and Human Services, 22 Feb. 2018, nccih.nih.gov/health/probiotics/introduction.htm.

This article was last updated on September 28, 2018

Emily AmhearstNovember 30, 2017

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